CROW

The more challenging of the balancing asanas have long been used by yogis to build muscle strength. Crow is a perfect example of this type of strength-building exercise.

PHYSICAL BENEFITS

• Strengthens the arms, wrists, and shoulders.

• Stretches the muscles of the fingers, wrists, and forearms.

• Improves sense of balance.

1 Squat with your legs and feet apart. Move your shoulders in front of your knees and your palms onto the mat in front of you. Spread your fingers wide apart, turn your wrists inward, and bend your elbows out. Breathe slowly and rhythmically.

2 Bring your weight up onto your toes, raising your hips as much as possible with your knees pressed firmly against your upper arms. Look straight ahead and continue breathing rhythmically into your abdomen.

3 Breathing more deeply, focus on a point in front of you, then, slowly move forward, shifting your weight away from your feet and on to your wrists. Your elbows should be slightly bent and your knees should rest on your upper arms. Hold for a few moments, then exhale and return to a squatting position.

INTERMEDIATE VARIATION

If your wrists are strong enough, try the full pose. Starting from step 3, inhale, hold your breath, then slowly move your weight forward until your feet lift off of the floor. Balance for a few seconds, then exhale and return to step 2. Once you can, hold the pose for 30 seconds while breathing rhythmically.

EXPERIENCE FOR VATA

Those with the light and agile vata body should find this pose easy unless they have particularly delicate wrists.

EXPERIENCE FOR PITTA

Those with a pitta body should try to extend their elbows a bit more and hold the asana a little longer each session.

EXPERIENCE FOR KAPHA

With the naturally strong joints of the kapha body, those with dominant kapha may find this asana easier than they expect.

“The body follows the mind.”

SWAMI SIVANANDA